Flex Diet Podcast

In this episode of the Flex Diet Podcast, I’m joined by Erin Silver Lee, the CEO of Flow Neuroscience. We dig into some seriously cool stuff — including Flow’s recent acquisition of the Halo device, which uses non-invasive brain stimulation (TDCS) to boost both athletic and mental performance. Erin and I talk about how this tech works, what the current research says, and how it’s being applied to improve focus, sleep, neuroplasticity, and overall brain health. We also get into the real-world side of things — from navigating FDA regulations to running clinical trials and shaping the future of personalized brain optimization. If you’re curious about where neuroscience meets performance — and how safe, evidence-based brain stimulation might fit into the next generation of recovery and training tools — you’ll want to check this one out. Sponsors: https://www.beyond-power.com/michael13https://tectonketones.comAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcasts You May Enjoy: Episode 346https://youtu.be/8UNGgyqBWm0 Episode 241https://youtu.be/1HcgPp6Wz7QConnect with Flow Neuroscience: https://www.haloneuroscience.com/https://www.facebook.com/halo.neurosciencehttps://www.youtube.com/@HaloNeurosciencehttps://www.linkedin.com/company/halo-neuroscience/https://www.instagram.com/halo.neuro/Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I dive into practical ways to boost muscle growth, enhance performance, and improve body composition — all within a flexible, health-focused framework. I also talk about my Physiologic Flexibility Certification, which is closing for enrollment soon, and unpack key concepts like Human Dynamic Range (HDR) and cross-adaptation. HDR is all about building a wider physiological range — the ability to handle more stress and recover faster — while cross-adaptation looks at how training one system (like heat or hypoxia) can improve others. Plus, I dig into new research and share actionable strategies you can use right now to strengthen your cardiovascular and respiratory systems. Sponsors: https://miketnelsons.samcart.com/products/physflex/https://www.instagram.com/drmiketnelson/Triphasic 2 book now available! https://triphasic2.com/Episode Chapters: Get In Touch with Dr Mike: https://www.instagram.com/drmiketnelson/https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpghttps://miketnelson.com/contact-us/

In this episode, I’m sharing a special rebroadcast of my chat with Dr. Mikki Williden all about physiologic flexibility, including how to train your body to handle stress and adapt better. We cover metabolic flexibility, heat and cold exposure, sauna and cold therapy, lactate and buffering systems, plus CO₂ and O₂ tolerance. You’ll learn how these systems connect to boost performance, recovery, and body composition in a healthy, sustainable way. Sponsor: https://miketnelsons.samcart.com/products/physflex/Triphasic 2 book now available! https://triphasic2.com/Episode Chapters: Get In Touch with Dr Mike: https://www.instagram.com/drmiketnelson/https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpghttps://miketnelson.com/contact-us/

In this episode, I break down my Physiologic Flexibility Certification — an advanced course designed to help you build a more adaptable, resilient body. I’ll walk you through the four key pillars of human performance: temperature regulation, pH balance, fuel use, and air/CO₂ control. You’ll hear how this cert expands on my Flex Diet Certification to improve recovery, strength, and overall health using practical strategies and modern wearable tech. Enrollment is open October 13–20, 2025. Sponsor: https://miketnelsons.samcart.com/products/physflex/Triphasic 2 book now available! https://triphasic2.com/Episode Chapters: Get In Touch with Dr Mike: https://www.instagram.com/drmiketnelson/https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpghttps://miketnelson.com/contact-us/

In this episode of the Flex Diet Podcast, I chat with Dr. Blaine Lints, a former Navy SEAL and performance physiologist, about boosting performance, muscle, and resilience through flexible strategies. We dig into his research on ketones, caffeine, and theacrine, plus his work using Ibogaine for TBI recovery. I also break down how physiologic flexibility ties it all together for next-level performance and recovery. If you’re into cutting-edge performance science, brain optimization, or just want to hear two nerds talk physiology and Navy SEAL mental toughness, this one’s for you. Sponsors: https://www.beyond-power.com/michael13https://tectonketones.comAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcasts You May Enjoy: Episode 311https://youtu.be/bnuYQ-GJ6to. Episode 167https://youtu.be/G_iFVGHZSEsConnect with Blaine: https://www.instagram.com/blaineketsGet In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I’m diving headfirst into the science of sleep with two heavy hitters—Dr. J Wiles and Dr. Jeff Dermer from Absolute Rest. We cover it all: why sleep is such a big deal from an evolutionary standpoint, how your modern lifestyle is probably trashing it, and what you can actually do to fix it. We dig into behavioral changes, the role of wearables versus legit lab sleep studies, and practical, no-BS strategies to get better shut-eye. Jay Wiles and Jeremy Durmer break down Absolute Rest’s comprehensive approach, examining the psychological, physiological, and environmental factors that influence sleep. Translation: it’s not just “buy a new pillow and call it good.” We also get into the fun stuff like caffeine, nicotine, and alcohol—how they mess with your recovery and performance—and why making small behavioral shifts and value-based choices can keep your sleep dialed in for the long haul. If you’ve ever wondered how to stop treating sleep like an optional side quest and instead make it one of your biggest performance enhancers, this one’s for you. Sponsors: https://drinklmnt.com/https://miket.me/magAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcasts You May Enjoy: https://miketnelson.com/episode-310-unpacking-the-science-of-sleep-with-dr-allison-brager/ https://www.youtube.com/watch?v=fhS0qsF1OHs https://miketnelson.com/episode-283-unlocking-better-sleep-and-stress-reduction-with-dr-dan-cohen-of-soltec-health/https://youtu.be/VInoz9ItGfwConnect with Jay and Jeremy: https://www.absoluterest.com/Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

On this episode of the Flex Diet Podcast, I’m joined once again by Dr. Phil Batterson to nerd out on one of my favorite topics: anaerobic metabolism. We dig into what’s really happening during high-intensity training, the role of lactate, and why much of the “anaerobic vs. aerobic” discussion you hear is oversimplified (or just plain wrong). We also get into the nuts and bolts of how your bioenergetic systems adapt, why cardio equipment can actually be a powerful training tool, and where metabolic carts fit into the picture. Along the way, Phil drops practical examples you can use to better understand your own performance. If you want a clear, science-backed breakdown of anaerobic training without the fluff, this episode is for you. Sponsors: https://drinklmnt.com/https://miket.me/rogueAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcasts You May Enjoy: Episode 264https://youtu.be/5j90cmi_I6k Episode 275https://youtu.be/t9Hc-VrsY4kConnect with Dr Phil Batterson: https://www.instagram.com/drphilbatterson/Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

On this episode of the Flex Diet Podcast, I sit down with Dan Hunter to talk all things “corporate athlete.” If you’re trying to crush it at work and not feel like a melted quesadilla by 3 p.m., this one’s for you. We dig into the real-world challenges of staying sharp under stress, from building sustainable habits to fueling your brain with tools like creatine, ketones, and amino acids. We also explore how physical stress affects cognitive performance, the importance of trust-building, and what actually works when it comes to supplements. Tons of actionable takeaways here for anyone looking to upgrade both body and brain in high-stress environments. Sponsors: https://www.beyond-power.com/michael13https://drinklmnt.com/https://flex-diet.kit.com/bfa1510fa8Available now: Triphasic Training IIhere.Episode Chapters: Connect with Dan: https://www.instagram.com/danhunter85/https://www.danhunter.be/Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

On this episode of the Flex Diet Podcast, I’m joined by award-winning journalist and food nerd David Page, the guy who created Diners, Drive-Ins and Dives. We get into the wild evolution of American cuisine, the social role of food, and how to balance eating what you love with not tanking your health. David also shares his personal story with diabetes and weight loss, plus some practical cooking tips you can actually use. It’s part history lesson, part food therapy, and a whole lot of fun. Don’t forget to check out the sponsors and subscribe to my free daily newsletter for nerdy nuggets on nutrition, training, and metabolism—plus a free gift just for signing up. Sponsors: https://www.beyond-power.com/michael13https://pnoe.comhttps://www.switchsupplements.com/DRMIKEAvailable now: Triphasic Training IIhere.Episode Chapters: Connect with David: https://culinarycharactersunlocked.com/Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

On this week’s Flex Diet Podcast, I sit down with Angelo Keely, co-founder of Kion, to geek out on all things essential amino acids (EAAs). We’ll dig into the nitty-gritty science and—more importantly—what that means for you in the real world. Want to pack on more muscle? Drop some fat without feeling wrecked? Stay strong and sharp as the years tick by? EAAs can help—if you know how to use them. We’ll break down why they’re not just “protein lite,” how they work differently than your standard whey shake, and the smartest ways to add them into your nutrition strategy. If you care about muscle, performance, or aging like a badass, this one’s worth a listen. Sponsors: https://www.getkion.com/collections/drmikeAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcast Episodes You May Enjoy: Episode 291https://youtu.be/VudpMeB_33w Episode 274https://youtu.be/Ul2TOiodgaoConnect with Angelo: https://www.instagram.com/angelokeelyhttps://www.getkion.comhttps://www.angelokeely.com/Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

In this week’s Flex Diet Podcast, I sit down with fitness expert Bryan Boorstein to dig into the idea of “Meathead Cardio.” Brian has been in the lifting world for years, but over time, he began adding more cardio into his routine—and not only did it stick, it actually improved his performance and health. We talk about why hybrid training isn’t the enemy of muscle, how to balance lifting and cardio without wrecking recovery, and the strategies Brian used to hold onto his muscle while ramping up his endurance work. He also shares his experience training for and excelling in endurance events, and how this shift has changed his overall well-being. We wrap up with some practical advice on how you can fold more cardio into your training without sacrificing strength, plus a look ahead at where training and tech might collide in the future. Sponsors: https://www.beyond-power.com/michael13https://pnoe.comhttps://www.switchsupplements.com/DRMIKEAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcast Episodes You May Enjoy: Episode 220https://youtu.be/xKpqpybuTE8 Episode 252https://youtu.be/hpdMnJSZMf8Connect with Bryan: https://www.instagram.com/bryanboorsteinhttps://evolvedtrainingsystems.comGet In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T Nelson, and today I’ve got a great conversation lined up with Coach Troy Beauregard from Canada. We dig into one of my favorite rabbit holes: performance tracking for athletes. We cover why it’s so important to keep tabs on what’s happening in the gym and how you don’t need super-fancy gear to start collecting meaningful data. Of course, we also geek out on the fun toys, from simple tools to cutting-edge tech and even some AI applications that are creeping into sports science. Troy shares insights on hockey-specific acceleration testing, what load monitoring looks like in basketball, and how recovery programs can use force plates and other equipment to really dial things in. The big theme? How modern technology can help athletes perform better and recover smarter—without frying their nervous system in the process. If you’re into training, tech, and finding smarter ways to help athletes (or yourself) adapt and recover, you’re going to love this one. Sponsors: https://www.beyond-power.com/michael13https://pnoe.comhttps://www.switchsupplements.com/DRMIKEAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcast Episodes You May Enjoy: Episode 311https://youtu.be/bnuYQ-GJ6toEpisode 308https://youtu.be/rmirgNof5ykConnect with Troy: https://www.instagram.com/troybeauregard/https://vo2peak.ca/Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

Join me on The Flex Diet Podcast as I break down the iconic 1996 Tabata study that’s been hyped for its fat-burning benefits. Tabata training has become a fitness staple, but is it really all it’s cracked up to be? I’ll uncover the myths, dive into the science, and explain why true Tabata isn’t exactly beginner-friendly. Learn about its real effects on body composition and how you can modify it for better results. Plus, I’ll give you the lowdown on Flexible Meathead Cardio: Level 2 that closes for enrollment at midnight on Tuesday, August 12, 2025. Tune in for a no-BS look at one of the most talked-about training protocols in fitness. Sponsors: https://tectonlife.com/miketnelsonlmnt.comhttps://miket.me/voltra1Available now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcast Episodes You May Enjoy: Episode 327https://youtu.be/UAJi7RNGf3MGet In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

On this episode of the Flex Diet Podcast, I chat with Dr. Mike Roberts, a full professor at Auburn University and head of the Nutri Bolt Applied and Molecular Physiology Lab. Mike’s one of the sharpest minds in muscle science, and we go deep into the nitty-gritty of hypertrophy, including everything from rodent studies to human trials to the molecular pathways that drive muscle growth. We get into some serious geekery: ribosome biogenesis, muscle stem cells, the extracellular matrix — yeah, all the stuff happening behind the scenes when you train. Mike also shares his take on how HIIT and consistent resistance training impact muscle adaptation, and we riff on where nutrition fits into the equation. If you're into the science of muscle or you're a coach looking to better understand the mechanisms behind hypertrophy, you’ll dig this one. Tons of actionable nuggets and some fascinating research. Check it out! Sponsors: https://tectonlife.com/miketnelsonlmnt.comhttps://www.beyond-power.com/?sca_ref=9191675.802mkRdulvAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcast Episodes You May Enjoy: Episode 161https://youtu.be/0snSfWTuVYQ Episode 328https://youtu.be/Kg77mu1MAIkConnect with Mike: https://x.com/DrMikeRobertsGet In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I break down how to train your cardio without wrecking your strength gains. We’re digging into the real roles of your aerobic and anaerobic systems—why most lifters skip the boring base work, and why that’s a big mistake if you want better performance and recovery. I also share a sneak peek at the upcoming Flexible Meathead Cardio Level 2 course, which covers high-intensity interval training (HIIT), anaerobic power, and how to program it all without turning your training into a dumpster fire. Whether you're a meathead trying to breathe between sets or just want to recover faster and hit harder—this one's for you. Sponsors: https://tectonlife.com/miketnelsonlmnt.comAvailable now: Triphasic Training IIhere.Episode Chapters: Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I’m joined by the always-interesting Levi Earl, who's tuning in all the way from Finland, to nerd out on all things aerobic training, grip strength, and how to make your meathead conditioning actually work for you, not against you. We dive into why strength athletes need better aerobic systems (no, it’s not just for skinny endurance types), how mountain training builds freakish capacity, and why grip training is way more than just farmer’s carries until your soul leaves your body. We also delve into sport-specific gems, such as what wrestlers, hockey players, and other power athletes can glean from these methods to enhance their performance without tiring out. Whether you’re a high-level athlete or want to stop sucking wind between sets, you’ll walk away with some highly usable intel. Give it a listen—grab your notebook, and consider bringing a pulse oximeter if you're feeling particularly curious. Sponsors: https://tectonlife.com/miketnelsonlmnt.comAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcast Episodes You May Enjoy: Episode 177https://youtu.be/u7659KqTKWQ Episode 264https://youtu.be/AbX9VyB8DscConnect with Levi: https://www.instagram.com/leviearl/https://www.leviearl.com/Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

On this episode of the Flex Diet Podcast, I’m joined by Dr. Antonella Schwarz to geek out over her recent study on myo-reps, which she presented at the International Society of Sports Nutrition. We break down what myo-reps are, where the concept came from, and how they stack up against more traditional hypertrophy protocols. We also dive into some broader topics, including muscle growth principles, physical therapy applications, injury recovery strategies, and how to train efficiently when time is tight. Dr. Schwarz shares how she uses myo-reps in her own training and why performance-based goals are such a big deal. Plus, she gives us a sneak peek at her upcoming research If you’re a coach, trainer, or just a curious nerd like me, you’ll get a ton out of this one. Enjoy! Sponsors: https://tectonlife.com/miketnelsonlmnt.comAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcast Episodes You May Enjoy: Episode 161Episode 149Connect with Dr Schwarz: https://www.instagram.com/dr.antonella.schwarz/https://www.barry.edu/en/academics/health-sciences/sport-and-exercise-sciences-programs/rehabilitation-lab/Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T. Nelson, and in this episode, I’m joined by the legendary Coach Cal Dietz from the University of Minnesota. This was originally a bonus call for the Phasic 2 book, but it was packed with so much gold, I had to bring it to the podcast. We dig into a wide range of performance topics, including everything from the surprising benefits of using water bags in training to how footwear can affect pain and mechanics. Cal and I also discuss strategies for building muscle and improving body composition, including phasic loading for powerlifters, the nuances of cluster training, and how to train the aerobic system without compromising recovery. We even touch on some sport-specific advice, like adjusting training for cross-country athletes and the critical distinction between EU stress and distress in programming. Tons of actionable takeaways here for coaches, athletes, and curious nerds alike. Sponsors: https://tectonlife.com/miketnelsonlmnt.comAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcast Episodes You May Enjoy: Episode 301:Episode 277Connect with Cal: https://www.instagram.com/triphasic_training/https://www.xlathlete.com/Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I sit down with Dr. Doug Goldstein for a deep dive into biomechanics, performance, and recovery. We get into the weeds on muscle performance, body comp, and how to reduce injury risk—stuff that matters whether you're an elite athlete or just trying to move and feel better. We also explore some cutting-edge tools like Springbok Analytics and dive into how intramuscular dry needling can change muscle properties to enhance performance. Plus, we break down contralateral adaptations, mental performance strategies, and smart approaches to overload. Lots of real-world applications and case studies in this one — don’t miss it. Sponsors: https://tectonlife.com/miketnelsonlmnt.comAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcast Episodes You May Enjoy: Connect with Doug: https://www.instagram.com/springboktech/https://www.springbokanalytics.comGet In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I’m diving into the nitty-gritty of blood work and why it matters for your health, performance, and longevity, especially if you're an athlete, bodybuilder, or serious about your training. Fresh off the ISSN (International Society of Sports Nutrition) conference, I’m joined by Michael Warner, a sharp coach at Marek Health and the owner of Set the Standard. Together, we unpack some of the most important markers in blood work, how training and nutrition can influence your results, and how to actually interpret those lab numbers in the real world. We also discuss the importance of hydration, the context behind the numbers, and why proactive health monitoring should be an integral part of every performance plan. And yes, we touch on the impact of PEDs (performance-enhancing drugs) and what they can do to your blood markers. Whether you’re optimizing for gains or longevity, this is a must-listen for anyone who wants to truly understand what’s going on under the hood. Sponsors: https://tectonlife.com/miketnelsonlmnt.comAvailable now: Triphasic Training IIhere.Episode Chapters: Flex Diet Podcast Episodes You May Enjoy: Episode 201Episode 144Connect with Michael: https://www.instagram.com/mawsome_https://marekhealth.com/Get In Touch with Dr Mike: InstagramDrmiketnelsonYouTube@flexdietcertEmailMiketnelson.com/contact-us